5 most important nutrients for pregnant and breastfeeding mums

Do you know what are the important nutrients for pregnant and breastfeeding mums? Find out what's good for pregnant and breastfeeding mums.

I was one of the lucky ones to breeze through pregnancy with minimal discomfort. I didn’t even have to go through the morning sickness phase. Aside from the occasional heartburn and tiredness, my 38-week pregnancy journey flew by without a hitch.

Before I knew it, it was time to head to the hospital as my daughter decided to make an early appearance. This, too, was rather smooth sailing, allowing me to focus on establishing a good start to breastfeeding.

During my pregnancy and while I was (and still am!) breastfeeding, I knew that it was important to maintain a well-balanced diet to meet both my nutritional needs and my baby’s. Along the way, I also realised that it was equally important to supplement my daily diet – either with multivitamins or a milk supplement – to ensure that I received all the essential nutrients in the right amount.

Check out the next few pages for the list of nutrients which I’ve found to be helpful during pregnancy and breastfeeding.

1. Pass the probiotics

Probiotics (the good gut bacteria which aids digestion) is an important nutrient source for both pregnant and breastfeeding mums. Not only does it help mum to ease constipation and maintain a healthy digestive system during pregnancy, this good gut bacteria will also be passed on to her baby through the birth canal.

According to nutritionist Karin Graubard-Reiter, nourishing the delicate ecosystem in your baby’s gastrointestinal tract is one of the best ways to boost your baby’s health. This helps to ward off digestive difficulties such as allergies, bloating, gas, constipation, colic and reflux during the first few years.

Since babies’ gut bacteria will continue to develop after birth, mums should continue taking probiotics so that the benefits can be passed on through breastfeeding.

2. F is for folic acid

During pregnancy, it is important to take supplements and foods rich in folic acid such as green leafy vegetables, cereals and grains. Folic acid helps in your baby’s development in the womb and prevents spina bifida and neural tube defects.

After pregnancy, continue to consume the recommended 400 mcg of folic acid daily when you’re breastfeeding. This helps to nourish your body to keep up with the demands of nursing your baby.

3. Calcium and vitamin D for strong, healthy bones

During pregnancy and breastfeeding, you and your baby need calcium for strong and healthy bones. On top of that, you also need enough vitamin D to help your body absorb the calcium better.

For this, it is recommended to have adequate ‘sun time’ to give your body access to the natural source of vitamin D. Breastfeeding mums should also get approximately 1,000 mg of calcium a day, either by taking a suitable calcium supplement or having 4 servings of dairy products such as yogurt and milk.

4. DHA for healthy fats

For most parents, DHA (a type of omega-3 fatty acid) is known as the all-important nutrient that helps with baby’s brain development. This important developmental phase starts from the third trimester of pregnancy and progresses rapidly during the first few years.

Studies have shown that DHA also helps to speed up post-partum delivery due to the anti-inflammatory properties.

5. Building up iron stores

Iron plays the important role of carrying oxygen to the blood. Healthy, full-term babies typically have enough iron stores in their bodies to last for the first 6 months of their life. Although your baby will continue to enjoy the benefits of iron through breastfeeding, you should not introduce iron supplements and iron-fortified foods (particularly during the first 6 months), as this hinders the ability of your baby’s body to absorb iron effectively.

As a new mum, you may want to look out for the signs that may indicate iron deficiency, such as feeling tired and having difficulty concentrating. So, do ensure that you are getting the adequate amount of iron through your food intake or by taking an iron supplement.

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Written by

Justina Goh

BreastfeedingNutritionpregnanteating well